{"id":3125,"date":"2013-09-29T23:27:08","date_gmt":"2013-09-30T03:27:08","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3125"},"modified":"2013-09-30T17:32:24","modified_gmt":"2013-09-30T21:32:24","slug":"race-prep-wk-35-monday","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3125","title":{"rendered":"Race Prep &#8211; WK 3\/5 Monday"},"content":{"rendered":"<p>Borden Noon Session &#8211; Aerobic + weights<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1:\u00a0 1100m<\/p>\n<ul>\n<li>5 x 100 FS on 1:40, swim 1:28 &#8211; 1:29<br \/>\nact 1:30 &#8211; 1:31<\/li>\n<li>100 BK on 2:00<\/li>\n<li>200 FS on 3:15, swim 3:00 act 3:00<\/li>\n<li>100 BK on 2:00<\/li>\n<li>300 FS, swim 4:30 act 4:29<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>Kick:\u00a0 200m<\/p>\n<ul>\n<li>4 x 50 Kick on 1:30<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>EN-2:\u00a0 500m<\/p>\n<ul>\n<li>2 x 200 FS on 3:15, swim &lt;2:55<br \/>\nact 2:54 for both<\/li>\n<li>100 FS, swim 1:25 act 1:24<\/li>\n<li>50 Easy<\/li>\n<\/ul>\n<p>LAP:\u00a0 100m<\/p>\n<ul>\n<li><span style=\"text-decoration: line-through;\">4 x (25 FS Sprint, 25 Hold, 25 Easy) on 2:00<\/span><\/li>\n<li>2 x 25 FS sprint<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 <span style=\"text-decoration: line-through;\">200m<\/span> 50m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Borden Noon Session &#8211; Aerobic + weights Warm Up:\u00a0 500m EN-1:\u00a0 1100m 5 x 100 FS on 1:40, swim 1:28 &#8211; 1:29 act 1:30 &#8211; 1:31 100 BK on 2:00 200 FS on 3:15, swim 3:00 act 3:00 100 BK &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=3125\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3125"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3125"}],"version-history":[{"count":7,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3125\/revisions"}],"predecessor-version":[{"id":3133,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/3125\/revisions\/3133"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3125"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}